Wednesday – 7/17/2019

The Workout for Wednesday is:

WARM-UP
(Primer)
2 Rounds
-300m Run
-10 KB Taters

(Mobility)
Wrist Mobility x 30 seconds
Duck Walk x 100′
Twisted Cross x 10 reps

(Specific)
Review/Setup for Metcon

METCON
For Time
-20 Thrusters (95/65) (Rx+ 30 reps)
-20 Power Cleans (95/65) (Rx+ 30 reps)
-20/15 Cal Machine (Rx+ 30/20 cals)

When the clock reaches 8:00….

For Time
-20/15 Cal Machine (Rx+ 30/20 cals)
-20 Thrusters (95/65) (Rx+ 30 reps)
-20 Power Clean (95/65) (Rx+ 30 reps)

When the clock reaches 16:00…

For Time
-20 Power Cleans (95/65) (Rx+ 30 reps)
-20/15 Cal Machine (Rx+ 30/20 Cals)
-20 Thrusters (95/65) (Rx+ 30 reps)

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Accessory]
Part A
100 Banded Hamstring Curls
*Keep a steady pace with a light band.

Part B
4 Rounds
-Suitcase Deadlift x 10 reps
-Single Arm KB Front Rack Carry x 100′ /side

[Strength]
4 Sets
1 Pause Front Squat @ 24×1 + 2 Front Squats
Rest 2 minutes
*Goal is to match or improve on the four heaviest loads used last Wednesday.

[Gymnastics]
EMOM x 6
-10 sec HS Hold Against Wall + 4-7 Strict HSPU

[Engine Builder]
3 Rounds
-12 minute Assault Bike @ 30 minute max cal pace
-Rest 2 minutes